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Description

No pain no gain! Do once per week to build those biceps from multiple angles. For each set, do progressively heavier weight for 10, 8, and 6 reps per set.


Exercises

Set 1: 2 rounds
Seated Bicep Curls
Seated Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Chin Ups
Chin Ups
30 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Barbell Reverse Curl to Press
Barbell Reverse Curl to Press
30 seconds
Rest
Rest
30 seconds


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